Monday, September 26, 2011

Choosing Complex Carbohydrates and Proteins

My doctor had stated to me before to choose complex carbohydrates according to the carbohydrate content within the 3's and 6's, meaning 3% to 6% carbohydrate content. 3%: asparagus, bean sprouts, broccoli, cabbage, cauliflower, celery, cucumber, spinach; 6%: string beans, beets, brussel sprouts, chives, collards, eggplant, kale, leeks, okra, onion (just to name a few.)  These are also richest in fiber and high in beneficial alkaline minerals.

I am also told by my doctor to choose a complex carbohydrate equivalent for each protein. One 15g portion of protein should be accompanied by one 20g portion of complex carbohydrate (e.g. match your 3 oz. of salmon with 1 1/2 to 2 cups of steamed string beans and beets and match 2 oz. of chicken breast with 2 cups of leafy green salad or 1 cup of steamed brussel sprouts.

OK! It can be a little complicated in trying to figure out all this stuff!!! I know that I am not going to get it completely right every time! But today I chose tuna on oaknut bread. I made my tuna with fat free mayo, mixed in onion and garlic powder, along with some other really nice herbs.  I had some vegetable stock from my previous vegetable meals and made a nice broccoli, zucchini, and corn soup. My choice may be on the higher carbohydrate content, but IT'S HEALTHY. I will try to pick the lower ones on the next tries!! 

I suppose BALANCE is the key. By balancing the protein and carbohydrate ratios helps our bodies produce balanced levels of two key hormones: insulin and glucagon. When balanced, they help promote normal appetite control, fat burning, emotional stability, mental clarity and physical endurance.  So all we can do is REALLY TRY! RIGHT!!?

The Lord heals your diseases, redeems your life from the pit, satisfies you with good, shows compassion to his children, and knows your frame. The Lord is merciful and gracious, slow to anger and abounding in steadfast love.
Psalm 103: 3-14


  1. Oooh i'm so agreeing with you, it does get complicated trying to figure out how much on which and balance all together in correct proportion but yes i dont think i'll ever get it right but as u say all we can do is try! but boy oh boy those tuna and the soup looks sooo mouth watering that i really want to have some right now! hehe...hope you had a lovely day! xx susan

  2. Great post, Brenda. I really didn't think about broccoli, cauliflower, celery, or such vegetables as being carbs. Very interesting. And as you say, complex carbohydrates, so that's the best for us and needed by the body.

    Your explanation is very 'down to earth' and easy to understand. And YES, it's very hard to balance everything just right, especially when most of us are used to eating whenever, or whatever is at hand.

    Marianne xo